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12
MONDAY
Squat Endurance + Aerobic Power

A. Back Squat; 3x8-10 reps; across; rest 2-3 min
get at a weight they can do all 3 working set

F: 8-10 reps; 30x1 tempo; hold tempo & focus on form
P/S: as rx - adjust load based on need

B. 3RFT;
400m Run
25x Wall Ball
15x Toe to Bar

F:3rft; 400m run +20x Wall Ball + 20x Sit Ups
P: as rx
S: 25x Heavy wall Ball + 20x T2B